Lee's Body Part Split

Training Training Logs
122

Chest

Crunch (Machine)
Set 1: 205 lb × 20 @ 7.5
Set 2: 205 lb × 15 @ 7.5
Set 3: 205 lb × 10 @ 7.5

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 3
Set 4: 295 lb × 3
Set 5: 325 lb × 2

Dumbbell Pullover
Set 1: 70 lb × 12 @ 8
Set 2: 70 lb × 12 @ 8
Set 3: 70 lb × 12 @ 8

Incline DB Press
Set 1: 200 lb × 6 @ 8
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 6 @ 8
Set 4: 200 lb × 6 @ 8

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 250 lb × 6 @ 8.5
Set 3: 250 lb × 6 @ 9

123

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 7
Set 4: 395 lb × 2 @ 8
Set 5: 425 lb × 2 @ 9
Set 6: 445 lb × 2

T Bar Row
Set 1: 180 lb × 5 @ 7
Set 2: 205 lb × 5 @ 8
Set 3: 205 lb × 5 @ 8
Set 4: 180 lb × 5 @ 9
Set 5: 180 lb × 5 @ 9

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 1 lb × 5
Set 3: 1 lb × 5
Set 4: 1 lb × 5

Reverse Fly (Dumbbell)
Set 1: 70 lb × 8 @ 8
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8

Lat Pulldown (Cable)
Set 1: 220 lb × 6 @ 7.5
Set 2: 230 lb × 6 @ 8
Set 3: 230 lb × 6 @ 8

124

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 200 lb × 3 @ 8
Set 4: 200 lb × 3 @ 8
Set 5: 200 lb × 3 @ 8
Set 6: 200 lb × 3 @ 8

Front Raise (Dumbbell)
Set 1: 60 lb × 10 @ 9.5
Set 2: 60 lb × 10 @ 9.5
Set 3: 60 lb × 10 @ 9.5

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5

Rear Lateral Raise (machine)
Set 1: 120 lb × 10 @ 8.5
Set 2: 120 lb × 10 @ 8.5
Set 3: 120 lb × 10 @ 9.5

125

Arms

Crunch (Machine)
Set 1: 200 lb × 15 @ 8
Set 2: 200 lb × 20 @ 8
Set 3: 200 lb × 15 @ 8

Weighted Chins
Set 1: 1 lb × 6
Set 2: 25 lb × 5
Set 3: 35 lb × 5
Set 4: 25 lb × 5
Set 5: 25 lb × 5

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 90 lb × 8 @ 8
Set 3: 125 lb × 6 @ 10
Set 4: 90 lb × 6 @ 8.5
Set 5: 90 lb × 6 @ 8.5
Set 6: 90 lb × 6 @ 8.5

Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 70 lb × 6 @ 8
Set 3: 70 lb × 5 @ 8

Skullcrusher (Barbell)
Set 1: 90 lb × 8 @ 8.5
Set 2: 90 lb × 8 @ 8.5
Set 3: 90 lb × 8 @ 8.5
Set 4: 90 lb × 7 @ 8.5

Hammer Curl (Dumbbell)
Set 1: 60 lb × 6 @ 8.5
Set 2: 60 lb × 6 @ 8.5
Set 3: 60 lb × 8 @ 8.5

Triceps Extension
Set 1: 110 lb × 15 @ 8.5
Set 2: 110 lb × 12 @ 9
Set 3: 110 lb × 12 @ 8.5

126

Legs

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 2 @ 7
Set 4: 345 lb × 2 @ 8
Set 5: 375 lb × 2 @ 9.5
Set 6: 395 lb × 2 @ 9

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 205 lb × 5 @ 8.5
Set 3: 135 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 225 lb × 5 @ 7
Set 2: 315 lb × 5 @ 7
Set 3: 405 lb × 4 @ 9.5
Set 4: 405 lb × 3 @ 10

Seated Calf Raise
Set 1: 180 lb × 8 @ 8
Set 2: 180 lb × 8 @ 8.5
Set 3: 180 lb × 8 @ 9

127

Chest

Crunch Machine
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12

Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 260 lb × 4 @ 8.5
Set 4: 265 lb × 4 @ 9
Set 5: 265 lb × 4 @ 8.5
Set 6: 265 lb × 4 @ 9
Set 7: 260 lb × 5

Dumbbell Pullover
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 10

Incline DB Press Superset :arrow_double_down:
Set 1: 190 lb × 6 @ 8
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 6 @ 8

Rear Lateral Raise Superset :arrow_double_up:
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Decline Bench Press (Barbell)
Set 1: 200 lb × 6 @ 6.5
Set 2: 250 lb × 6 @ 8.5
Set 3: 250 lb × 6 @ 9

128

Back-B

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

T Bar Row
Set 1: 205 lb × 3 @ 7
Set 2: 205 lb × 3 @ 7
Set 3: 205 lb × 3 @ 7
Set 4: 205 lb × 3
Set 5: 205 lb × 3
Set 6: 205 lb × 3
Set 7: 205 lb × 3
Set 8: 205 lb × 3

Weighted Pull Up
Set 1: 1 lb × 7
Set 2: 1 lb × 7
Set 3: 1 lb × 7
Set 4: 1 lb × 7
Set 5: 1 lb × 7

Rear Lateral Raise
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Lat Pulldown (Cable)
Set 1: 210 lb × 6
Set 2: 210 lb × 6
Set 3: 210 lb × 6

129

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 180 lb × 5 @ 8
Set 4: 180 lb × 5 @ 8
Set 5: 180 lb × 5 @ 8
Set 6: 180 lb × 5 @ 8
Set 7: 180 lb × 5 @ 8

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5
Set 4: 80 lb × 4 @ 8.5

Rear Lateral Raise (machine)
Set 1: 110 lb × 10 @ 8.5
Set 2: 110 lb × 10 @ 8.5
Set 3: 110 lb × 10 @ 9.5
Set 4: 110 lb × 10 @ 10

Front Raise (Dumbbell)
Set 1: 60 lb × 10 @ 9.5
Set 2: 50 lb × 10 @ 9.5
Set 3: 50 lb × 10 @ 9.5

130

Arms

Crunch (Machine)
Set 1: 200 lb × 15 @ 8
Set 2: 200 lb × 15 @ 8
Set 3: 200 lb × 15 @ 8

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 90 lb × 8 @ 8
Set 3: 90 lb × 8 @ 8
Set 4: 90 lb × 8 @ 8.5
Set 5: 90 lb × 8 @ 8.5

Weighted Chins
Set 1: 1 lb × 6
Set 2: 1 lb × 6
Set 3: 1 lb × 6
Set 4: 1 lb × 6

Skullcrusher (Barbell)
Set 1: 90 lb × 8 @ 8.5
Set 2: 90 lb × 8 @ 8.5
Set 3: 90 lb × 8 @ 8.5
Set 4: 90 lb × 8 @ 8.5

Hammer Curl (Dumbbell)
Set 1: 50 lb × 8 @ 8.5
Set 2: 50 lb × 8 @ 8.5
Set 3: 50 lb × 8 @ 8.5

131

Legs

Seated Leg Curl (Machine)
Set 1: 120 lb × 12 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 5 @ 9.5
Set 4: 345 lb × 4 @ 9.5
Set 5: 385 lb × 2 @ 10

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 185 lb × 5 @ 8.5
Set 3: 185 lb × 5 @ 8.5
Set 4: 185 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 225 lb × 5 @ 7
Set 2: 315 lb × 5 @ 7
Set 3: 315 lb × 5 @ 8.5
Set 4: 315 lb × 5 @ 9.5

Seated Calf Raise
Set 1: 180 lb × 8 @ 8
Set 2: 190 lb × 8 @ 8.5
Set 3: 190 lb × 8 @ 9

Crunch (Machine)
Set 1: 200 lb × 25 @ 8
Set 2: 200 lb × 20 @ 8

132

Chest

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10

Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 260 lb × 5 @ 8
Set 4: 260 lb × 5 @ 8.5
Set 5: 260 lb × 5 @ 9
Set 6: 260 lb × 4 @ 10
Set 7: 260 lb × 5 @ 9

Dumbbell Pullover
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Decline Bench Press (Barbell)
Set 1: 250 lb × 6 @ 9
Set 2: 250 lb × 6 @ 9
Set 3: 230 lb × 6 @ 8
Set 4: 230 lb × 6 @ 8

Incline DB Press
Set 1: 200 lb × 6 @ 8
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 6

133

Back

Crunch (Machine)
Set 1: 200 lb × 20

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 5 @ 7
Set 4: 405 lb × 4 @ 8
Set 5: 435 lb × 2 @ 10

T Bar Row
Set 1: 180 lb × 5 @ 7
Set 2: 180 lb × 5 @ 8
Set 3: 180 lb × 5 @ 8
Set 4: 180 lb × 5 @ 8
Set 5: 180 lb × 5 @ 8

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 1 lb × 5
Set 4: 1 lb × 5
Set 5: 1 lb × 5

Seated Row (Cable)
Set 1: 160 lb × 8
Set 2: 180 lb × 6
Set 3: 150 lb × 8
Set 4: 150 lb × 8

Lat Pulldown (Cable)
Set 1: 180 lb × 8 @ 7.5
Set 2: 180 lb × 8 @ 8
Set 3: 180 lb × 8 @ 8

134

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 150 lb × 8 @ 9
Set 4: 150 lb × 8 @ 9
Set 5: 150 lb × 8 @ 9.5
Set 6: 150 lb × 7 @ 10
Set 7: 150 lb × 6 @ 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12 @ 8.5
Set 2: 110 lb × 12 @ 8.5
Set 3: 110 lb × 12 @ 9.5
Set 4: 110 lb × 10 @ 10

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5
Set 4: 70 lb × 8 @ 8.5
Set 5: 70 lb × 6

Front Raise (Plate)
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Cable Twist
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

135

Arms

Ab Rollouts
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 90 lb × 6 @ 8
Set 3: 125 lb × 6 @ 8.5
Set 4: 125 lb × 6 @ 9.5
Set 5: 125 lb × 6 @ 9.5
Set 6: 90 lb × 10 @ 10

Weighted Chins
Set 1: 1 lb × 8
Set 2: 25 lb × 5 @ 9
Set 3: 35 lb × 5 @ 8.5
Set 4: 45 lb × 4 @ 10
Set 5: 25 lb × 5 @ 9

Skullcrusher (Barbell)
Set 1: 100 lb × 5 @ 8.5
Set 2: 110 lb × 4 @ 10
Set 3: 110 lb × 4 @ 10
Set 4: 100 lb × 5 @ 9
Set 5: 100 lb × 5 @ 9.5

Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 60 lb × 10 @ 9
Set 3: 60 lb × 10 @ 9.5
Set 4: 60 lb × 8 @ 10

Triceps Extension
Set 1: 100 lb × 15 @ 8.5
Set 2: 110 lb × 15 @ 9
Set 3: 110 lb × 13 @ 10

Hammer Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 50 lb × 10 @ 8.5
Set 3: 50 lb × 16 @ 10

136

Legs

Seated Leg Curl (Machine)
Set 1: 120 lb × 10 @ 8
Set 2: 145 lb × 10 @ 8
Set 3: 145 lb × 10 @ 8

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 375 lb × 1
Set 6: 315 lb × 2

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 185 lb × 5 @ 8.5
Set 3: 185 lb × 5 @ 8.5
Set 4: 185 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 225 lb × 5 @ 7
Set 3: 315 lb × 5 @ 8.5
Set 4: 415 lb × 5 @ 9.5

137

That leg workout can go fuck itself.

138

Chest

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10

Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 280 lb × 4 @ 10
Set 4: 280 lb × 3 @ 10
Set 5: 280 lb × 3 @ 10
Set 6: 280 lb × 3 @ 10
Set 7: 280 lb × 2 @ 10

Dumbbell Pullover
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10

Decline Bench Press (Barbell)
Set 1: 230 lb × 7 @ 9
Set 2: 230 lb × 7 @ 9
Set 3: 200 lb × 10 @ 9.5
Set 4: 200 lb × 10 @ 8

Chin ups
Set 1: 1 lb × 7
Set 2: 1 lb × 7
Set 3: 1 lb × 6

139

Back-B

Ab Rollouts
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Snatch Grip Deadlift
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 225 lb × 4
Set 4: 275 lb × 4

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 5 @ 9.5
Set 3: 25 lb × 5 @ 9
Set 4: 25 lb × 4 @ 10
Set 5: 1 lb × 6 @ 9

T Bar Row
Set 1: 190 lb × 5 @ 7
Set 2: 190 lb × 4
Set 3: 180 lb × 5
Set 4: 135 lb × 7

Face Pull (Cable)
Set 1: 100 lb × 8
Set 2: 80 lb × 12
Set 3: 80 lb × 12

Lat Pulldown (Cable)
Set 1: 200 lb × 6 @ 7.5
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 8 @ 8

140

Shoulders

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 180 lb × 5 @ 9.5
Set 4: 180 lb × 5 @ 10
Set 5: 180 lb × 5 @ 9
Set 6: 150 lb × 6 @ 9.5
Set 7: 150 lb × 6 @ 9.5

Rear Lateral Raise (machine)
Set 1: 110 lb × 12 @ 7.5
Set 2: 110 lb × 13 @ 9
Set 3: 110 lb × 13 @ 10
Set 4: 110 lb × 12 @ 10

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 60 lb × 10 @ 8
Set 3: 60 lb × 10 @ 8.5
Set 4: 60 lb × 10 @ 8.5
Set 5: 60 lb × 10 @ 9

Front Raise (Plate)
Set 1: 45 lb × 8 @ 9.5
Set 2: 45 lb × 8 @ 10
Set 3: 25 lb × 10 @ 6

Lateral Raise (Cable)
Set 1: 30 lb × 10 @ 8.5
Set 2: 20 lb × 10 @ 8.5
Set 3: 30 lb × 10 @ 10

1 Like
141

Quads/Biceps/Glutes

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 5
Set 4: 355 lb × 3 @ 9.5
Set 5: 385 lb × 2 @ 10

Weighted Chins
Set 1: 25 lb × 6
Set 2: 35 lb × 5
Set 3: 35 lb × 5
Set 4: 25 lb × 5
Set 5: 1 lb × 8

Hip Thrust (Barbell)
Set 1: 225 lb × 6
Set 2: 315 lb × 5
Set 3: 385 lb × 5

Bicep Curl (Barbell)
Set 1: 85 lb × 6
Set 2: 95 lb × 6
Set 3: 85 lb × 6
Set 4: 85 lb × 6

Leg Extension (Machine)
Set 1: 140 lb × 10
Set 2: 160 lb × 10
Set 3: 200 lb × 10

Hammer Curl (Dumbbell)
Set 1: 50 lb × 12 @ 8.5
Set 2: 50 lb × 12 @ 8.5
Set 3: 50 lb × 12 @ 8.5